Macro (AKA Flexible Dieting) 101

The Team Fit For Duty recommended nutrition program is macro based. Not to knock any of the other types of nutrition plans and companies out there (they do work for some people), but cookie cutter type diets tend to be restrictive, don't give your body the fuel (proper nutrition) it needs and aren’t customized to the individual persons goals - there should never be a “one size fits all” approach when it comes to health and nutrition. It is my opinion that the overall goal should be to foster a healthy and sustainable lifestyle change, not just a quick fix and macro dieting is an effective way to do that.

So what exactly is this “macro” (AKA flexible dieting / IIFYM) thing all about? In simple terms, macro (short for macro-nutrient) dieting revolves around meeting daily macro-nutritional intake needs which consists of: carbohydrates, fat and protein. This will optimize your ability to workout harder, build and retain muscle, absorb nutrients and lose fat. It is not a calorie only based plan. Contrary to what some in the macro dieting community say, we do not believe it is ok to eat whatever you want as long as it fits your macros (sorry, but eating 5 donuts to meet your fat and carb needs for the day isn't ideal…darn!). We believe in balance and not depriving yourself but getting your macros from clean (un/minimally processed) food sources is ideal. They contain the micro nutrients - vitamins and minerals, that your body needs. Generally speaking, we like to stick to the 80/20 plan; 80% of your macros come from clean food sources and 20% from other sources.

This simple cheat sheet I found online kind of gives you a general idea of common macro sources.

Contrary to what some in the macro dieting community say, we do not believe it is ok to eat whatever you want as long as it fits your macros (sorry, but eating 5 donuts to meet your fat and carb needs for the day isn't ideal…darn!). We believe in balance and not depriving yourself but getting your macros from clean (un/minimally processed) food sources is ideal. They contain the micro nutrients - vitamins and minerals, that your body needs. Generally speaking, we like to stick to the 80/20 plan; 80% of your macros come from clean food sources and 20% from other sources.

When it comes down to what macros you should be eating, that depends on several factors. Because macro dieting isn’t a one size fits all type plan, you should have your macros calculated by a fitness professional or someone who is familiar and has experience with how it works. There are standard/basic macro plans that serve as recommended guidelines but do not apply to everyone.

Although macro dieting may seem complicated for those who aren’t familiar with it, once you grasp the concept, it’s actually a very simple concept - and also the most practical to sustain. Stay tuned for more info on macro dieting and other nutrition tips available right here in the Team Fit For Duty members forum.

About the author

Tamrin Olden is one of the original founders and Chief Operating Officer of Team Fit For Duty. She has worked in local government for 13 years. She is currently a civilian supervisor overseeing community and public relations for a law enforcement agency in California.

Like many others in the profession, she fell into the trap of letting the demands of the job and home life push her health and fitness to the side. In a matter of three years, she went from being fit, active and healthy to gaining weight, being lazy, unhappy, out of shape and having a slew of health issues. Fast forward to four years and many fad diets later, Tamrin realized that those same things that were her excuses to not work out and eat healthily (job and family) should be her motivation. From that point on she committed to making health and fitness a priority; now she is healthier, has more energy and is in better shape than she ever has been.

Tamrin is a bikini fitness competitor and group exercise trainer. After seeing the results of her transformation and the benefits of her lifestyle change, she realized the need for her fellow members of the law enforcement community to be Fit For Duty despite the challenges of their profession.